I'm no expert here, but I had 7,300 GPH roaring through my 225. I thought my stuff looked good, but my friend, his coral looks outstanding. He kept telling me to slow the flow down. Me and D.french want to kill him because his stuff looks so good. I took his advise over this last week and shut down all the power heads and dropped the flow to barely moving. To my surpize and against everything I've said & thought, My corals are looking better. Polyp's are out and fuller and ric's are getting bigger. Even my frogspawn has doubled it's size. My Acan is fuller than I've ever seen it.
My flow was like your's in that vid. Just my 0.02.